 | Food for Thought | | |
Eggs -- All Theyre Cracked Up To Be
March 5, 2010 By Alexandra Weinstein, B.S.
Brigham and Women's Hospital Eggs have gotten a bad rap for their relatively high fat and cholesterol contents. The average large egg has 212 milligrams of cholesterol. As foods go, that's quite a bit. However, only a small amount of the cholesterol in food passes into the blood. Saturated and trans fats have much bigger effects on blood cholesterol levels. Recent research showed no evidence of an overall significant association between eating one egg a day and the risk of coronary heart disease or stroke. Eggs are an excellent source of many essential and non-essential nutrients that are vital to our health. These include: - All nine essential amino acids that form proteins
- Choline, an important nutrient for structure of cell membranes and brain development, especially during pregnancy
- A low amount of unsaturated fat
- Lutein and zeaxanthin, two carotenoids that have been associated with helping protect the eyes and decreasing the risk of macular degeneration
- Vitamins B12, C, D, E and K
- Iron and zinc
Back to top What's in a Name? Here's a guide to the different types of eggs and their nutritional value: Type of Egg | Description | Nutrition | White, conventional | Chickens are fed grain diet; they may be given antibiotics | 1 large egg has 75 calories, 5 grams fat, 1.5 grams saturated fat, 6.3 grams protein, vitamins and minerals listed above | Organic | Chickens are fed organic food | Same as white eggs | Cage-free | Produced by hens allowed to move about the floor of the barn and have access to nesting boxes or perches | Same as white eggs | Free- Range | Similar to cage free, but the hens have access to an outdoor runs as well | Same as white eggs | Brown | Egg shell color varies with the breed of the hen and has no effect on nutrition | Same as white eggs | Omega-3 enhanced | Chickens are fed flaxseed or fish oil in diet | Contain up to seven times the amount of omega-3 fatty acids as white eggs | | Back to top The Lowdown on Omega-3 Fatty Acids Omega-3 and omega-6 are essential fatty acids that we cannot make on our own. We have to get them from our food. They are both polyunsaturated fats but have different chemical structures. There are two types of omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic. EPA and DHA are the building blocks for hormones that control immune function, blood clotting, cell growth and cell membranes. Omega-3 fatty acids are mainly found in cold water fish like salmon, mackerel and black cod. Omega-6 fatty acids are pro-inflammatory, which means that they promote inflammation throughout the body. Most Americans get far too much of the omega-6s and not enough of the omega-3s because of the amount of processed foods we eat. This imbalance may explain the rise in chronic diseases that are believed to be caused by inflammation in the body. Back to top Health Benefits of Omega-3 Fatty Acids - Decrease the risk of heart disease - The American Heart Association says adults who get a daily average of 250 milligrams of omega-3 fatty acids from eating a variety of oily fish about twice a week, or through supplements, can decrease their risk of cardiovascular disease.
- Relieve pain and inflammation - Omega-3s reduce the production of pro-inflammatory and pain-sensitizing messenger molecules while, at the same time, raising the levels of anti-inflammatory self-healing molecules.
- Diminish memory loss - Fish oils have been shown to help improve mood and memory, and protect the delicate cells of the brain and nervous systems. Low intake of DHA has been linked to dementia and Alzheimer's disease. Research shows that people who consume more DHA over a lifetime have better mental function and a clearer memory as they age.
- Improve skin and eyes - Omega-3s help reduce inflammation associated with ultraviolet radiation and keep eyes moist by controlling inflammation.
- Prevent some cancers - Promising studies report that fish oils may reduce a person's risk of developing breast, colon or prostate cancers. Omega-3s offer cancer protection in three ways: They stop the normal cell from changing into a cancer mass, they inhibit unwanted cellular growth, and they cause cancerous cells to die.
- Reduce cramps - Whereas omega-6s produce prostaglandins that increase menstrual cramps, nausea and headache, prostaglandins from omega-3s do not cause severe menstrual cramps. Higher intake of fish oils can help reduce menstrual cramps and the symptoms associated with them.
- Reduce the inflammatory response in autoimmune disorders - Omega-3s have potential benefits to help manage symptoms of rheumatoid arthritis, lupus, ulcerative colitis and Crohn's disease.
Back to top Egg-to-Egg Comparison Here is a comparison of the fat profile of a regular large egg versus an omega-3 enriched egg: Nutrient | Omega-3 enriched egg | Regular egg | Total fatty acids | 4.9 grams | 5.0 grams | Omega-6 | 0.7 grams | 0.7 grams | Omega-3 | 0.4 grams | 0.04 grams | Saturated fat | 1.2 grams | 1.5 grams | Cholesterol | 185 milligrams | 190 milligrams | | Values based on 10% flax in the chicken's diet. Nutrient values differ by composition of feed. Most omega-3 eggs on the market have between 200 and 300 milligrams of omega-3s. Four ounces of salmon, on the other hand, contains about two grams. While flaxseed is a good source of omega-3, it is not as easy to convert to DHA as fish sources. Thus, while these flaxseed fed eggs may contribute to our omega-3 intake, they are not as good a source of DHA as fish. Back to top The Take-Home Message Eggs are a good source of protein and nutrients. They have not been proven to raise blood cholesterol. Thus, in moderation, they should be part of a healthy diet. While eating omega-3 eggs may be helpful, it is most beneficial to get these fatty acids from fish sources. Back to top Alexandra Weinstein, B.S. is a Dietetic Intern at Brigham and Women's Hospital.
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